This is one of those one picture is worth a thousand words posts. As a guy turning 79 in January, I feel like living proof of that. Get out and move that body. You don’t have to get hard core, you can walk. Walking is simple weight-bearing exercise that benefits your bones as well as your brains. Check out my Page – Why you should walk more to learn more.
Also, feel free to check out my Page – Important facts about your brain and exercise benefits,
Tony
Filed under Exercise, exercise and brain health, exercise benefits, walking
More exercise was not always better, and the study found that exercising for 45 minutes three to five times a week was associated with the biggest benefits.
Riding a bike scored really high in the study
The study included all types of physical activity, ranging from childcare, housework, lawn-mowing and fishing to cycling, going to the gym, running and skiing.
Exercise reduces the risk of cardiovascular disease, stroke, diabetes, and mortality from all causes, but its association with mental health remains unclear.
Previous research into the effect of exercise on mental health has conflicting results. While some evidence suggests that exercise may improve mental health, the relationship could go both ways – for example inactivity could be a symptom of and contributor to poor mental health, and being active could be a sign of or contribute to resilience. The authors note that their study cannot confirm cause and effect.
I am a big supporter of Positivity. You can check out my Page, which includes a super graphic video, Positive psychology – What’s it all about?
The following study was written up by Anne Trafton of the MIT News office.
Many patients with neuropsychiatric disorders such as anxiety or depression experience negative moods that lead them to focus on the possible downside of a given situation more than the potential benefit.
MIT neuroscientists have found that stimulating part of the striatum can induce feelings of pessimism. (Anatomography/Life Science Databases)
MIT neuroscientists have now pinpointed a brain region that can generate this type of pessimistic mood. In tests in animals, they showed that stimulating this region, known as the caudate nucleus, induced animals to make more negative decisions: They gave far more weight to the anticipated drawback of a situation than its benefit, compared to when the region was not stimulated. This pessimistic decision-making could continue through the day after the original stimulation. Continue reading
Filed under anxiety, brain, brain damage, brain function, Healthy brain, mental health, positivity
As regular readers know, I am a dog lover . I have posted about my poodle, Gabi, a number of times. She accompanies me on about 5000 miles of bikes rides every year. So, I was very pleased to run across this item by Honor Whiteman on Medical News Today.
My intrepid little partner, Gabi, in her basket wearing her hat ready to ride.
The United States is a nation of animal lovers; more than 65 percent of households own a pet, with dogs and cats being the most popular choice.
It is no surprise that so many of us have a pet in our lives; not only are animals fantastic company, but they also teach us compassion and offer unconditional love.
As British novelist George Eliot once said, “Animals are such agreeable friends – they ask no questions; they pass no criticisms.”
Adding to pets’ indisputable charm is the wealth of benefits they offer for human health and well-being. We take a closer look at what these are.
Around 50 million people in the U.S. have nasal allergies, and pet dander is one of the most common triggers.With this in mind, it may come as a surprise that pets could actually lower the risk of developing allergies.
One study reported by Medical News Today in 2015 associated exposure to dogs and farm animals in early life with a lower risk of asthma development by school age.
More recent research published in the journal Microbiome found that children who were exposed to household pets prior to birth and up to 3 months after experienced changes in gut bacteria associated with childhood allergies. Continue reading
Filed under allergies, biking, depression, Exercise, exercise benefits, heart, mental health, pets and well being, sleep
At the risk or appearing like I am selling out on my idea of protecting my brain by exercising regularly, I would like to suggest this fun pastime as an additional line of defense against cognitive impairment.
I wrote this for another blog I write occasionally and thought it would be of interest to you. I know a lot of folks are doing adult coloring books these days for relaxation. I thought these puzzles would be a nice step up that could be more challenging to the imagination.
Tony
I ran across these at an art fair years ago. They are wonderful brightly colored shapes that you get to remake into various geometric visions. You can see more at the website of Kadon Enterprises, Inc. Kadon says that the creation of tiling patterns is an ancient and still very popular art form and recreation. “In quilting designs, floor tiles and wallpaper patterns, we find geometric shapes that fit together in attractive, usually symmetrical arrangements.”
There is a wonderful brochure that comes with each puzzle that explains some of the relationships between the angles and gets into the math of it.
Although I have only pictured two, I hope you can see how multi-faceted this is. I spend many happy hours exploring this and many of their other puzzles.
I used these two shots so you could see the simplest variation. The tiles are acrylic and fit into place perfectly.
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Filed under aging, aging brain, brain, brain exercise, successful aging
Regular readers know that I have stressed the importance of exercise for the brain. So, it seems a logical corollary that food also affects the brain as well as the body.
Tony
– Julia Rucklidge, Clinical Psychologist
We pretty much all agree that good nutritional habits are vital to good physical health, yes? But what about mental health? Do good nutritional habits translate to a healthier mental state? On the surface, it would make sense. After all, the food that we eat contains nutrients – and these nutrients are transported throughout our entire body via our bloodstream. We already know that the brain requires nutrients to operate effectively…so, yeah, it makes sense.
But is eating right more important to mental health than prescription medicine?
Ah, this is a bit trickier. After all, pharmaceuticals are research-intensive and science-based products that have undergone extensive trial and error, often over a period of multiple years. These same products have earned the coveted “seal of approval” from the Food and Drug Administration (FDA)…no easy…
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Filed under brain, brain health, nutrition, nutritional value
More good step by step info on living a healthy and happy life.
To read more on the value of exercise, check out my Page – Important facts about your brain (and exercise benefits)
For more on how good sleep is for the body, check out – How important is a good night’s sleep?
Tony
When asked the question: “Do you take care of yourself?” most of us will answer yes — we’d even think, “What kind of question is this? Of course I care about myself.”
When asked, “In what ways do you take care of yourself?” — well, that’s where the tricky part begins.
Self-care is any activity that we deliberately do in order to take care of our mental, emotional and physical health. Although it’s a simple idea in theory, it’s something we very often overlook. Good self-care is key to improved mood and reduced anxiety. It’s also keep to a good relationship with oneself and others.
Knowing what self-care is not might be even more important. It is not something that we force ourselves to do, or something we don’t enjoy doing. As Agnes Wainman defined, self-care is “something that refuels us, rather than takes…
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Filed under good health, mental health, self-care
What is the value of hugging? Oh yes, it feels nice and likely makes the other person feel nice, too, but are there real tangible benefits to hugging? Or, is that all there is.
Turns out that there are real measurable benefits from hugging. Scientists have isolated a hormone, a healthy neuropeptide – oxytocin – that is released into the blood stream when you hold a friend close. As a result your blood pressure goes down as well as stress and anxiety.
The skin is the largest organ of the body and as such is loaded with nerve sensors of light touch, heavy touch, p ressure, heat, cold, pain, etc. Just the act of being touched increases production of a specific hormone within the brain, Nerve Growth Factor (NGF) which activates greater nervous system and nerve net development. That is just from touch. Hugging is the next level up.
Research from the University of Vienna points out that you need to be selective about who you are hugging. A polite squeeze to someone socially that you aren’t close to can have the opposite effect.
Partners in functional relationships have been found to have increased oxytocin levels. The hormone promotes bonding, social behavior and closeness between family members and couples.
Dr. Kathleen C. Light, a professor at the University of North Carolina Department of Psychiatry, studies oxytocin in married couples and those permanently living together. She has found an increase in the hormone over time in close couples.
The National Institute of Health’s News in Health publication reported that “Oxytocin makes us feel good when we’re close to family and other loved ones, including pets. It does this by acting through what scientists call the dopamine reward system. Dopamine is a brain chemical that plays a crucial part in how we perceive pleasure….
“Oxytocin does more than make us feel good. It lowers the levels of stress hormones in the body, reducing blood pressure, improving mood, increasing tolerance for pain and perhaps even speeding how fast wounds heal. It also seems to play an important role in our relationships. It’s been linked, for example, to how much we trust others.”
Barbara Frederickson points out in her book Positivity “Although any single hug, or moment of positivity, is unlikely to change your life, the slow and steady accumulation of hugs – or positivity – makes a huge difference. So, find a way to increase your daily dose of genuine, heart-to-heart, hang-on-tight hugs. You will not only give and receive good feelings, but over time, you’ll give and receive good health.”
Couldn’t have said it better myself.
Tony
Filed under hugging
I love the simplicity of this. Truly the best things in life are free.
When I bought my apartment, one of the major selling points was the fact that it overlooks Lake Michigan. My east view gives me sunrises every morning. Truly food for the soul.
To read further on positivity, check out PHow to harness positive psychology for you – Harvard.
For more on number three – stress, check out Super tools for handling stress.
Tony
Which of these uncomplicated activities to you do most days?
Do these most days and it will help protect your mental health.
1. Dwell on the positive
Positive memories could be used as a way to help boost mental well-being, new research finds.
People in the study were asked to focus on positive social memories.
Participants focused on their own positive feelings from that memory as well as on the positive feelings of the other person.
The results showed that people felt socially safer and more positive and relaxed after the exercise.
At the same time feelings of guilt and fear were reduced.
2. Drink some tea
Tea is both calming and can make you feel more alert.
It improves cognitive performance in the short-term and may help fight Alzheimer’s in the long-term.
Finally, it is linked to better mental health.
I’ll raise a cup to that!
From: Tea: 6…
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Filed under mental health, Positive Psychology
I am reprinting this from last Easter. It still seems appropriate.
I seem to have a case of Easter Spirit, or maybe it’s just Spring Fever. We actually had some sun and pleasant weather here in Chicago yesterday afternoon and it got to me. In any event, I am feeling really expansive this Easter Sunday morning and wish you the same.
The idea of achieving and maintaining good health in this blog really is just an exercise (no pun intended) in restoring ourselves on a daily basis, isn’t it? We wake up in the morning and our body says to us, metaphorically, what have you done for me lately? It’s nice that you ate well and got some exercise yesterday, but this is a new day. So, get to it.
So, in the spirit of Easter and rebirth and good health I wanted to share these two infographics on the benefits of exercise to our brains. Too often we overlook these benefits which are so important to us today and even more so tomorrow, in our senior years.
If you want to read more on this subject, check out my Page – Important Facts About Your Brain (and Exercise Benefits)
Regular readers know that my family history includes both Alzheimer’s and dementia. So, exercise is most relevant to me. When people ask me why I ride my bike every day, I always tell them that I am paying for my old age one bike ride at a time.
Happy Easter!
Tony
Regular readers know that my family has had three cases of dementia, including one of Alzheimer’s Disease. So, I am very sensitive on the subject of mental health. I was very gratified to read the item from Harvard on the subject.
Dementia affects the person diagnosed but also raises fears for siblings and children. Here are the facts.
“Alzheimer’s disease represents a personal health crisis, but it’s also a family concern. What does it mean for your children or siblings if you are diagnosed with Alzheimer’s? What does it mean for you if a close relative develops the condition?
“‘People think that if their dad or aunt or uncle had Alzheimer’s disease, they are doomed. But, no, that’s not true,” says Dr. Gad Marshall, assistant professor of neurology at Harvard Medical School. “Even though family history adds to the overall risk, age still usually trumps it quite a bit. It means your risk is higher, but it’s not that much higher, if you consider the absolute numbers.’
Family history by the numbers
“Studies of family history say that if you have a close relative who has been diagnosed with Alzheimer’s disease—the most common form of dementia in older adults—your risk increases by about 30%. This is a relative risk increase, meaning a 30% hike in your existing risk.
“If you are age 65, the risk of being diagnosed with Alzheimer’s is 2% per year, although this also means a 98% chance per year of not developing Alzheimer’s. In absolute numbers, a 2% annual risk means that two out of 100 65-year-olds will develop dementia every year.
“Family history raises the 2% annual risk by about 30%, to 2.6% per year. That means going from 20 cases in a group of 1,000 to 26 in 1,000, or six additional cases in 1,000. “So the absolute increase is relatively small,” Dr. Marshall says.
“Age raises the chance of Alzheimer’s more than family history. People in their 70s have a 5% chance of being diagnosed—more than twice that of people in their 60s. Family history raises this by 30%, from 5% to 6.5%. Again, the absolute change is relatively small.”
What to do if someone in your family is diagnosed with Alzheimer’s
• Contact the Alzheimer’s Association. Find out about resources available to help you and your family. State and county agencies may also be able to help.
• Plan for the future. This includes legally designating someone to make health care and financial decisions for the affected person when he or she can’t.
• Investigate long-term care options. Nursing care is expensive, and finding a good place can take time. Start early.
• Take care of physical health. People with dementia who live a healthy lifestyle tend to progress more slowly to the later stages.
• Steer away from genetic testing. Even if you have the APOE Alzheimer’s risk gene, it usually doesn’t mean you will develop dementia later in life.
Finally, to add to the Harvard recommendations, please check out my Page – Important Facts About Your Brain (and Exercise Benefits). I have a ton of positive reassuring information there. So far it seems to be working, I just turned 76 and my brain seems intact … if this blog is any evidence of that.
Tony
Filed under Alzheimer's disease, Alzheimer's risk
Simple stuff here. You can make your life better today if you start integrating some of these into your daily doings.
I have written about positive psychology a number of times here:
Harvard on How to Harness Positive Psychology for you
Practice Positive Psychology to Improve Your Health
How You Can Benefit From a Positive View of Life WSJ
POSITIVE PEOPLE SUFFER LESS PAIN
Tony
Sure, diet and exercise help. But so does opening up to a friend.
Oct 27, 2015 Patricia Harteneck, Ph.D., MBA
Mental health is much more than a diagnosis. It’s your overall psychological well-being—the way you feel about yourself and others as well as your ability to manage your feelings and deal with everyday difficulties. And while taking care of your mental health can mean seeking professional support and treatment, it also means taking steps to improve your emotional health on your own. Making these changes will pay off in all aspects of your life. It can boost your mood, build resilience, and add to your overall enjoyment of life:
Research shows that how you think about yourself can have a powerful effect on how you feel. When we perceive our self and our life negatively, we can end up viewing experiences in a way…
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Filed under mental health
The newly created MIND diet (Mediterranean-DASH Intervention for Neurodegenerative Delay), developed by researchers from Rush University Medical Center in Chicago, was shown to reduce the likelihood of developing Alzheimer’s by 53 per cent in people who followed it rigorously and by 35 per cent in those who adhered to it only modestly.
Regular readers know that I have serious interest in Alzheimer’s and dementia as there is a history of it in my family. This MIND diet appears to make possible a two-pronged approach to avoiding the mental mayhem of these dread afflictions.
The first prong of the defense remains exercise. To learn more check out my Page – Important Facts About Your Brain (and Exercise Benefits).
Tony
Leslie Beck, a registered dietitian wrote . . . . .
Most of us have heard about the heart-healthy Mediterranean and blood-pressure-lowering DASH diets that may also guard against dementia.
According to a study, a hybrid of these two eating plans – called the MIND diet – is associated with a significantly lower risk of developing Alzheimer’s disease. That’s true even if you don’t follow the diet strictly.
Family members are prerecording messages as part of a unique pilot program at the Hebrew Home in New York. The videos are trying to help victims of Alzheimer’s disease and other forms of dementia break through the morning fog of forgetfulness.
The newly created MIND diet (Mediterranean-DASH Intervention for Neurodegenerative Delay), developed by researchers from Rush University Medical Center in Chicago, was shown to reduce the likelihood of developing Alzheimer’s by 53 per cent in people who followed it rigorously and by…
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Filed under Alzheimer's, MIND diet
BY MARISSA HÅKANSSON APRIL 5, 2013
You have the power to cultivate energy within your body in any moment. Even when you’re exhausted, burned out and feel like you’ve got nothing left to give, your body can guide you to a space of greater vitality, inner strength and wellbeing.
Here are some strategies that I’ve used in my own life to do just that:
1. Rest when your body says rest.
It’s important to follow your body’s cues on when you need to rest rather than pushing yourself beyond what you can handle and then crashing. If in doubt, rest. When you listen to your body and give yourself the rest you need, you’ll rebuild your energy over the long-term.
2. Cultivate stillness within you.
There’s an incredible healing power in stillness. Prioritize creating quiet spaces in your day where you can simply be still. Really allow yourself…
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Filed under Exercise, relaxation, Uncategorized
“For a long time, it was believed that only aerobic exercise could improve executive functions. More recently, science has shown that strength-training also leads to positive results. Our new findings suggest that structured activities that aim to improve gross motor skills can also improve executive functions, which decline as we age. I would like seniors to remember that they have the power to improve their physical and cognitive health at any age and that they have many avenues to reach this goal,” concluded Dr. Nicolas Berryman, PhD.
I love this updating of what I have been writing in this blog for several years. For a full discussion, check out my Page – Important Facts About Your Brain (and Exercise).
Eat less; move more.
Tony
Everyone knows that exercise makes you feel more mentally alert at any age. But do you need to follow a specific training program to improve your cognitive function? Science has shown that the important thing is to just get moving. It’s that simple. In fact, this was the finding of a study conducted at the Institut universitaire de gériatrie de Montréal (IUGM), an institution affiliated with Université de Montréal, by Dr. Nicolas Berryman, PhD, Exercise Physiologist, under the supervision of Dr. Louis Bherer, PhD, and Dr. Laurent Bosquet, PhD, that was published in the journal AGE (American Aging Association) in October.
The study compared the effects of different training methods on the cognitive functions of people aged 62 to 84 years. Two groups were assigned a high-intensity aerobic and strength-training program, whereas the third group performed tasks that targeted gross motor activities (coordination, balance, ball games, locomotive tasks, and flexibility)…
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I have been a fan of Robin Williams since he exploded on the public consciousness with his antics as Mork, the alien from Ork in 1978. For more than three decades he never failed to bring me to outright laughter in his manic public appearances. His humor was so powerful that I often had tears running down my face and couldn’t catch my breath from laughing so violently. It is so tragically ironic that the battle with depression, of all things, cost him his life. I feel like I have lost a wonderful, funny, crazy friend.
I posted on depression just over a year ago – How Bad is Depression?. You can read the entire item by clicking the link.
Here are some highlights:
One of the first things you need to know about depression is that it is a disorder of cognition not just mood, according to Robert D. Edger, M.D. speaking before Northwestern Memorial Hospital’s Healthy Transitions Program®.
Depression is significantly more than feeling down or feeling sad.
Dr. Edger said that depression is the leading cause of disability in the world according to the World Health Organization. Women outnumber men by a factor of two-to-one. Only a quarter of the people who suffer from depression ever get treated. (Emphasis mine.)
The Mayo Clinic said, “More than just a bout of the blues, depression isn’t a weakness, nor is it something that you can simply ‘snap out’ of. Depression is a chronic illness that usually requires long-term treatment.
WebMD wrote today, “One of the most urgent signs, which calls for immediate action, is talking about death or suicide.
“Other warning signs, according to Schneider, Krakower, and the American Foundation for Suicide Prevention, may include:
“Talking about hopelessness, helplessness, and worthlessness
Feelings of being trapped, desperate, or anxious
Having persistent sadness or depression
Becoming more angry or irritable
Losing interest in life or loved ones
Having sleep problems
Contacting people and seeming to say goodbye”
Williams was only 63 years old, a young man by modern standards. Certainly, he could have counted on another decade or two if he hadn’t gotten derailed by the depression.
If any good can come from this tragic loss, perhaps it will be to awaken us to the dangers of depression and raise our level of consciousness on the subject. Maybe someone, or someone’s family, will address the problem instead of taking the easy way out and ignoring it. As funnyman Robin Williams has demonstrated, depression is no laughing matter.
Tony
Filed under depression, Mayo Clinic, mental health
